Name: Playbook - Sam Sweeney - 4/24 Chest and Triceps
Uploaded: 2024-04-24T02:12:26.230Z
Duration: 75 min
Description: 4/24 Chest and Triceps

Wow bench press really has come a long way!

Kody Young

Megan

Katie

Lamia

Audry

Brianda

April

Vonny

Becky

Molly DiSabato

Love the slow movements!!💪🏻💪🏻💪🏻❤️

Donalee

Lorena

Regina

Frank Brown

Brooke

😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

Porchia

Megan Laudick

Stephanie

Mike

Happy Wednesday!

Week 8 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Chest and Triceps:

Optional Core Work: 
a. Decline Reverse Crunches: 2S/10-15R
b. Plank Shoulder Taps: 2S/20-30R total 

Strength Training: 
1. Primary: Bench Press: 5S/2-3R

2. Secondary: Single Arm Incline Chest Press: 3S/6-8R each side

3. Single Arm Incline Low to High Dumbbell Chest Fly: 4S/10-12R each side

4. EZ Bar Close Grip Decline Press: 6S/6-8R [4 second eccentric]

5. Alternating Unsupported Neutral Grip Chest Press: 5S/20R total 

6. Cable Rope Seated Overhead Extensions: 3S/5R drop 10R

4/24 Training Day Overview

Rep Range: 10-15R
Tempo: steady
Modification: flat bench reverse crunch

Set Up: 
- position yourself in a supine position on the decline bench, legs at the low end of the bench 
- reach your arms behind you and grip the ends of the bench with each hand
- contract your lats and pull yourself into the bench 
- bend your legs at 90 degrees
- squeeze your glutes, pull belly button to spine, and set your brace 
- tuck your chin 

Execution: 
- drive your upper back into the bench 
- use your core to lift your hips off of the bench 
- lift your legs towards the ceiling, keep your legs bent
- contract your core
- lower your hips to the bench with control

Decline Reverse Crunch

Rep Range: 20-30R total 
Tempo: steady 
Modification: incline plank shoulder taps

Set Up:
- get down on the ground in a prone position
- plant your hands on the ground under your front Delts 
- step your feet back into a hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position
- keep hips in line with torso

Execution:
- lift one hand off of the ground
- bend your arm and reach your hand across your chest to tap your opposite front delt
- extend your arm and plant your hand on the ground under your front delt again
- alternate tapping the opposite shoulder to the opposite hand each rep
- keep hips from moving side to side
- keep hips in line with torso

Plank Shoulder Taps

Optional Core Work

Rep Range: 2-3R 
Tempo: steady, power
Modification: dumbbell flat bench chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

Primary: Bench Press

Rep Range: 6-8R each side
Tempo: steady 

Set Up: 
- set your bench to 60-70 degrees
- grip a dumbbell in one hand, pronated grip 
- sit on the bench, press your mid back into the bench 
- plant your feet on the ground 
- extend your arm and position the dumbbell over your chest
- squeeze your glutes, pull belly button to spine and set your brace
- tuck your pinky forward slightly 
- extend your other arm over your chest or place your hand on your chest for mind/muscle connection 

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side of your chest, arm bent at 90 degrees or slightly below 
- extend your arm and press the dumbbell over your chest again
- contract your pec
- keep your elbow under your wrist
- keep your wrist straight

Secondary: Single Arm Incline Chest Press

Rep Range: 10-12R each side
Tempo: steady 

Set Up: 
- set your bench to 70-80 degrees
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, plant your feet on the ground
- press your back into the bench 
- pull belly button to spine and set your brace
- pin a slight bend in each arm 

Execution: 
- keep one arm extended down by your side
- lift the dumbbell on the other side up and across your chest
- at the top of the rep palm should be facing up with the dumbbell in line with the center of your chest
- contract your chest
- lower your arm back down by your side with control 
- keep your traps down

Single Arm Incline High to Low Dumbbell Chest Fly

Rep Range: 6-8R 
Tempo: 4 second eccentric
Modification: decline bench dumbbell hex press or feet elevated decline narrow push ups

Set Up: 
- load the ez bar with appropriate weight 
- grip the bar with a close, pronated grip
- position yourself on the decline bench, feet at the high end of the bench 
- press your back and glutes into the bench 
- extend your arms and position the bar over your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your traps down and shoulder pinned back

Execution: 
- bend your elbows, keep them pinned close to your sides
- lower the bar to your chest
- extend your arms and press the bar back up and over your chest again 
- contract your chest and triceps at the top of the rep 
- keep your knuckles facing the ceiling 
- keep your wrists straight

EZ Bar Close Grip Decline Press

Rep Range: 20R total 
Tempo: steady 
Modification: flat bench alternating neutral grip chest press

Set Up: 
- hold a dumbbell in each hand, neutral grip
- sit on the ground in front of a flat bench 
- press your mid back into the side of the bench 
- bend your legs and plant your feet on the ground under your knees
- drive your back into the side of the bench and lift your hips away from the ground and into full extensions, shins vertical [hold the hip thrust position]
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and pin the dumbbells over your chest, palms facing in 
- tuck your chin and keep your hips high

Execution: 
- keep one arm extended over your chest
- bend your other arm, keep your elbow traveling ~45 degrees from your torso
- lower the dumbbell to at least a 90 degree bend in your arm
- extend your arm and press the dumbbell up and over your chest again with control 
- contract your chest
- alternate each arm, each rep
- keep knuckles facing the ceiling, wrists straight 
- hips should stay high in line with your knees and torso

Alternating Unsupported Neutral Grip Chest Press

Rep Count: 5R drop 10R
*15 reps total 
*drop the weight by 10-50% on drop set
Tempo: steady
Modification: seated dumbbell overhead extension

Set Up: 
- position a bench in front of one side of the cable 
- attach a rope to one side of the cable, position it low
- grip the ends of the rope with each hand, neutral grip 
- pull the rope and face away from the cable
- sit on the bench in front of the cable
- plant your feet on the ground
- keep a tall, upright torso
- pull belly button to spine, and set your brace
- extend your arms overhead and pin your elbows in line with your delts

Execution: 
- bend your arms and lower the rope behind your head
- lower the rope to a 90 degree bend in your arms
- pull the rope and extend your arms overhead again 
- contract your triceps
- keep your traps down

Seated Cable Rope Overhead Extensions

4/24 Chest and Triceps

That was all the feels to close out the week! 💥 ❤️‍🔥 🔥

Alli

Holy moly that was deadly to the shoulders and grip!! Pretty sure I can't raise my arms the rest of the day 😅

Kristin Ritter

5/4 Full Body or Optional Rest Day

Kimmy

I'm going to miss this split... But ready to see where my strength is on some new lifts!

Manda

5/3 Shoulders, Biceps, Triceps

Only thing that can maaaybe beat a Sweeney back day is a Sweeney leg day. Thank you!!!

Did this one at home with all modifications and a lot of body weight movements.. my legs are still toast🔥

Christina

5/2 Quads and Glutes

Marina Pillyawets

this workout allows me to flex on the haters

5/1 Chest and Triceps

Tiff

Karen Arce

4/30 Back and Biceps

Daisy

Sooo long! So many sets.  Im not someone who can just half-ass a written workout so I do the whole thing, but I spent way longer working out then I planned for.

Emilie

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

Erisa

4/27 Full Body or Optional Rest Day

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

Really liked the rope forward raise. Overall a great solid workout😊

Courtney

4/26 Shoulders, Biceps, Triceps

Loved it. Took me forever to finish it but I didn't quit so that's a win.

Didn’t get enough of a pump in the quads. Would like to have a separate workout focused on quads, glutes and a separate of hamstrings and let’s incorporate more calves!

Kerri

4/25 Quads and Glutes

Nikki

Back day is always a great way to start the day!

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

4/23 Back and Biceps

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

Simply the perfect amount of everything. Hammies feeling superb 🥰

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

Omayma

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

4/16 Back and Biceps

Karolane

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Serena

Katie Rowse

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

Joanne

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Yanely

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

4/24 Chest and Triceps

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